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Hello there and welcome back to another discussion at LenkoHQ regarding all things Human Performance. Whether you simply want to live a healthy lifestyle OR you're a high level athlete looking to take your game and performance to the next level we are here to provide you with our knowledge and arm you with the tools you need. 

This episode is a continuation from our previous discussion on principles where Chris asked Alex questions around his life principles. In this show we dig a little bit deeper with some golden nuggets that will make a difference in your life. 

We begin with what can only be described as THE MOST EFFICIENT AND EFFECTIVE scientifically validated training protocol EVER! 
Time can never be used as an excuse EVER again. 
This is the 1 minute workout. 
Make sure you listen to understand how you can reduce your blood pressure by 6-8% and increase your cardiorespiratory fitness by 12-15% in the shortest time possible when the equivalent results have been shown to require 135minutes per week of moderate intensity exercise!

We then move the conversation onto more of a nutrition theme discussing fundamental principles Alex applies to sports performance athletes AND the every day population. The concept of balance between food as a fuel source and food as something purely for enjoyment is one that will require some discipline but only in the process of forming it into a habit. 
This is quite a lengthy chunk of this podcast with lots of interesting twists and turns before we circle out into the key pillars we have at LenkoHQ for optimizing Human Performance. 

Breathing 
Sleeping 
Eating 
Training
Mindset

No doubt each one of these pillars runs deep and will require some direct attention individually in future shows but we hope that this show definitely gives you a bit more of a glimpse into our practices. 

We hope you enjoy the show and find it useful!

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Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.

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Welcome to show number 16!

This one is all about principles, Chris wanted to grill Alex on his life philosophy and the key principles he abides by to get the best from himself and those around him. 

This show is a 2 part show due to it being such a wide ranging topic and the principles and fundamentals for living run deep. 

To begin with Chris threatens to respond personally to the thousands of respondents to the questionnaire we tagged onto episode 14 so make sure you check that out and keep the lad busy. 

Opting to dig into how Alex got into fine fettle Chris decided to delve into the memory bank of when Alex was a fatty. This point actually brings up a very simple point of realization that by analyzing your nutrition and making small and simple adjustments you can transform your body composition. 

Alex talks about a key lesson learned at university and what he relates to when thinking about what it takes to succeed - Take No Days Off. Listen to this part and consider what your trigger is!

"Whatever your troubles are and whatever you are struggling with pick up your shit and let's go!"
Be relentless in your pursuit of being better!

How does personality type come into it? 

Has Alex's personality got him into trouble at any point (HINT: Yes it most certainly has!).

Coming up in part 2 of these principles will be specifics around Breathing, Sleeping, Eating, Training and Mindset for ELITE Performance and Health.

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.

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Hi and welcome back to another show, this time with special guest Tom Blay!

Tom is an Elite Level Crossfit Coach who operates as an online coach and is the head coach at one of top training facilities in Manchester (Crossfit 3D). 

As an expert in elite fitness it was only right that we discussed things across the entire spectrum from basic health to top level performance. 

Our topics for discussion in this episode were;
- Life in lockdown, how do you stay fit and healthy day after day and maintain focus with your training to ensure you make progress. 
- What his gym are doing to look after their members, notice to the rest of the fitness industry here... if your gym is only concerned about you paying your membership / pausing your contract and they aren't offering you any support with your health and fitness at the time of a national health crisis what are they really in business for? Your health or your money? 
- What are your key habits for living a long healthy life? 
- Psychological triggers / mindset when going hard into the pain zone of a workout / competition. We actually cover multiple sports in this way with Tom's background of football then MMA THEN into Crossfit. Could you imagine if they actually did combine Crossfit with MMA......

There are tons of other points of discussion here with Tom and we will definitely be podcasting together again in the future because we had a really great chat and there are so many important takeaways in this episode no matter where you are in your fitness journey. 

Tom also hosts his own Podcast which I whole heartedly recommend > The Points Of Performance Podcast • A podcast on Anchor
Follow on instagram - Points of Performance Podcast (@points_of_performance_podcast) • Instagram photos and videos

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.

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Hello again and welcome back to The Lenko Show.

This episode is all about DISCIPLINE!
A very common theme is that we all need more discipline, but what is it? Where does it come from and how to we develop it? 

These are the kind of questions we try to answer in this episode based around the core principle of Discipline = Freedom. A little tribute and recognition required for Jocko Willink there..!

As ever there are loads of useful little quotes and tips for focusing your mind and increasing your productivity. 

If increasing productivity and working towards attaining high standards then this is the way to go. We are also offering you the chance to find out what it is that may be holding you back in key areas of your life (see below for the link to our short questionnaire). 

Complete our very short questionnaire in order to receive a short video with personalized feedback!
https://forms.gle/tRZ16rWfTjWWjVGt9

As always, enjoy the show! 
Alex and Chris

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.

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Hello and welcome back to another instalment of The Lenko Show where we speak about everything that goes into elite performance and the key things you need in order to live your definition of an elite life! 

Having gone into another national lockdown we discuss that situation and the mindset around it. What do we need to know so that we can keep a level head and maintain a level of sanity during this crazy time? 

Well, we hope that today can help you ask the empowering questions which will lead to better answers.

During this episode we discuss the fundamental concept (belief) that Event + Response = Outcome. This is crucial to understand and buy into if you’re wanting to accept that bad things do happen but there are still things that YOU can do to move your life forwards.

Enjoy the show and if you have any further questions we would love to hear from you. 

Contact ;

[email protected] OR [email protected] 

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.

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It was a privilege to sit down and record this podcast with Jason. 

Jason
has been coaching for 16 years and some of the notable stepping stones along
his journey have included; 
- Head Coach at Loughborough University 
- Helping to set up Tamworth Phoenix 
- Coaching in the U.S at Endicott 
- The first British coach to coach in a power 5 game (Mississippi State) 
- Achieved the status of #1 in the nation whilst at Mississippi 
- Returned to Tamworth and won a National Championship 
- Hired by University of Nottingham to run their American Football Programme 
- Named Great Britain National Team Head Coach in March 2020 
- Coached NFL Free Agents and Draft Picks 
A seriously impressive CV and there are a lot of lessons relevant to sport and
life. We also discuss; 

Jason’s key ingredients for excellence 
Performing under pressure
Handling a team in a difficult situation 
How his journey through coaching unfolded, the key lessons learned and the risks he
took to expand his capacity as a coach and mix it up with the some of the best
in the game.
Saying the right thing at the right time and getting the desired response from a team. Putting people in a position to succeed and MUCH MORE! 

Top 3 Book Recommendations from Jason - Legacy / Leading with the Heart / A Boy In
the Water. 

Enjoy the show!

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.

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Welcome to the new year.

As experienced trainers we know all too well what that means and most people set out the new year with the very best of intentions of transforming their life and their circumstances for the better. Then 4 weeks later most of it turns to trash with only 7% of people actually succeeding in following through with their intentions. 

We want to make sure that you are able to follow through, succeed and have everything you desire. This is the podcast episode for you to do that! 

We being with setting out your priority goal and how to create a push then pull scenario where you feel compelled to take action. Yes, we do give away exactly how we create a link between emotion and your goal. 

We then spend a lot of time on the 5 key exercises you can use for creating success and how they work;
1- Think about your goals
2- Write them down 
3- Create a list of actions
4- Send the list to someone supportive who will hold you to it
5- Conduct a weekly review. 

Throughout the discussion we talk about the role of the Reticular Activating System and how you can fine tune your thinking towards success and what role compliance can play in helping you achieve your targets. 

We think this episode will be extremely useful as long as you are willing to metaphorically shit your pants, sit down thinking about what you've just done and experience them shame so that you can then take action to a much more compelling attractive future. 

Go and MAKE 2021 YOUR YEAR!

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.

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Merry Christmas from Alex and Chris!

We would like to thank you all for listening and supporting our show so far. In this episode we take a look back at 2020 and somehow manage to end up discussing some more ridiculous exercises we have witnessed in the gym. 

We finish of with some exciting news of what we are putting together for 2021!

Until next time, thanks for listening and have a very Merry Christmas!

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.

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It was a privilege to sit down and chat with Alex about how he has created the conditions for his own success. Alex goes into great detail about how his vision has created the life he wants whilst helping those closest to him have a life of freedom and success. 

There are so many great pieces of life advice and tips on how to create your own success. Alex was very honest in talking about his past and what makes him tick. 

We discuss; 
- Injuries and how to overcome multiple setbacks with
physical fitness and having thoughts about retiring at just 28 to pushing
through and overcoming these setbacks with a level head to play for Bury AFC 
- How to have difficult conversations and cut essential ties whilst actually leaving relationships in tact and keeping future opportunities available to you. This is brilliant advice on how to simply be a great person! 
- How to start your own business and create a life of freedom and creating opportunities for the people you care about most! You do NOT have to sacrifice yourself in order for someone you love to have a great life! 
- The key lessons learned on the path of self-discovery along with Al's top book recommendations! 

Enjoy!!! 

Book Recommendations; 
Miracle Morning 
The Secret 
Rich Dad Poor Dad 
Moonwalking with Einstein

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.

Send us Fan Mail

This episode features Alex and Chris beginning with a Q and A on 
- Dumb exercises
- How to get up at 5am
- Advice on weight loss
and 1 or 2 other golden nuggets of advice. 

Then the Lenko brothers discuss some vital tips for a successful Christmas which are crucial to being able to have fun and enjoy yourself, your food and have a few drinks without it taking a hefty toll on your physical fitness / future goals. If you want to be able to eat and drink what you want over Christmas this includes tips on how you do it! 

The final chunk dives back into discussing some more difficult workouts including the main secret to a difficult workout!

Enjoy!

Support the show

Thanks for listening

We are proudly sponsored by dryrobe, for outdoor gear to keep you going in any weather, anywhere head over to the dryrobe website > dryrobe® - The ultimate outdoor changing robe and check out their products!

To get in touch you can find us on Instagram
@alex_lenkowski_performance
@Chris_Lenkowski_performance

or use this link to explore a little further and find our online programs / enquire about our online coaching packages.

alexlenkowski | Instagram, Facebook | Linktree
YouTube - (4) Elite Football Conditioning - YouTube
Stay strong train hard and thank you for listening and supporting the show.